6 Staples of a Vegetarian Diet

These wholesome foods are essential for creating balanced meatless meals.

The building blocks of a meatless diet are wholesome, nourishing foods that should form the backbone of any diet—meatless
or not. With these items in your pantry, a healthy, meatless meal is easy to pull together. Find out what these meatless
staples are and why you should embrace them. Download a FREE Cookbook with Healthy Vegetarian
Recipes!

1. Healthy Oils

2. Nuts and Seeds

Nuts and seeds provide protein and healthy ­unsaturated fats; walnuts and flaxseed provide omega-3 fats. Nuts and seeds
also offer fiber and important nutrients, such as vitamin E, iron and zinc.

3. Eggs and Dairy

Eggs and dairy are good sources of high-quality protein for lacto-ovo-vegetarians. Dairy products, such as milk and
yogurt, provide calcium and vitamin D.

4. Legumes

Legumes—beans (including soybeans/edamame), lentils and dried peas—are the best sources of plant-based protein. Foods
made from them (tofu, tempeh, falafel, hummus) are good sources too. Legumes also provide fiber, vitamins and minerals,
including iron and zinc (nutrients abundant in meat).

5. Whole Grains

Whole grains should have a starring role in any vegetarian diet, as they are excellent sources of carbohydrates (the
“good” kind) and other essential nutrients: B vitamins, vitamin E, selenium, zinc, copper, magnesium and iron, just to
name a few. To try: oats, whole-wheat pastas and breads, brown rice, quinoa, bulgur.

6. Fruits and Vegetables

Fruits and vegetables, with their abundance of fiber, vitamins, minerals, antioxidants and phytochemicals (e.g., lycopene
in red foods, beta carotene in orange foods, anthocyanins in blue/purple ones), should form the base of any vegetarian
diet.